For shiny hair and strong nails, drink Knox orange-flavored gelatin! That was an ad campaign launched in 1957, targeting the female consumer. Whether there’s any truth is yet to be seen. So stick a pin in that.

Aside from putting the bouncy jiggle in desserts, what is gelatin? At its fundamental core, gelatin is the cooked version of collagen. You know, that superglue our body uses to keep joints limber, ligaments and tendons springy, hair shiny, nails and bones strong, and our skin plump and dewy fresh. That’s great! But by our mid-twenties, collagen production slows. After thirty, it drops  2% a year and a walloping 30% after forty. Until 1980, there wasn’t much we could do about it. Then, pharmaceutical-grade collagen found its way into the hands of dermatologists as an injectable filler to plump lips and erase fine lines.   

Hello, Juvederm. Goodbye, laugh lines!

But there were drawbacks. Cost aside, its effect only lasted a few months, and some people were allergic to it. This prompted nutraceutical companies to create an ingestible version (collagen hydrolysate). Nowadays, you can’t walk down a vitamin aisle without elbowing jars of flavored powders and gel caps of the stuff. It’s flying off the shelves at the rate of $46.6 million a year, up 34% from 2017. Sales are projected to reach $293 million in 2020 and top $6.5 billion by 2025.

That’s a helluva lot of Jell-O! Begging the question: Is gelatin the same as collagen hydrosolate?

No. But their unique amino acid profile is virtually identical. They’re based on degrees of bioavailability. Raw collagen is made up of triple helices and is too large to be bioavailable on its own; they have to be broken down into smaller chains of hydrolyzed collagen peptides. As peptides, they’re considered highly bioavailable, whereas gelatin, because it’s partially hydrolyzed, is only medium bioavailable and may take longer to show results. 

How many types of collagen are there?

There are 28 types in the human body, with 80-90% consisting of type I, which, along with types II and III, are in supplements for their anti-aging properties. 

-Type-I

It is the most abundant in the human body, generating fibrous threads to weave the matrix of skin, ligaments, and tendons. As a supplement, it may aid in wound healing, reduce cellulite, help minimize wrinkles, and improve overall hair quality. Best sources: marine collagen/gelatin, egg whites, bovine collagen peptides, protein-rich foods like fish, beef, and bone broth.

Type-II

The amino acids in type II target bone and cartilage. This type has the most efficient absorption. Best sources: bone broth, protein-rich foods, and whey protein powder.

Type-III

This type boosts muscle mass while improving the structure of muscles, organs, and blood vessels. Best sources: bovine collagen peptides, protein-rich foods like beef, fish, and bone broth.

To date, here’s what some of the studies revealed:

-Skin and hair

Clinical studies found that after 12 weeks, skin hydration, elasticity, and wrinkling improved. Another promising report concluded that vitamin-C-enriched gelatin taken in conjunction with hyaluronic acid may facilitate collagen synthesis and tissue repair. As for its effect on hair, San Jose State University reported that while collagen peptide didn’t increase linear growth, it did increase follicle diameter, which suggests a substantial strengthening of weak, brittle hair. 

-Bone and joint repair

There are quite a few studies in the pipeline, one peer-reviewed paper noted, “A growing body of evidence provides a rationale for the use of collagen hydrolysate for patients with osteoarthritis.”

-Weight management and muscle growth

Those extra five, ten, fifteen pounds that we once willed away in our youth seem impossible to shed and keep off now. But ongoing research shows that collagen/gelatin may assist with healthy weight management. In a recent study, participants were given various types of protein for breakfast: milk, soy whey, or gelatin. Those who consumed the gelatin had 40% more satiety and also ate 20% fewer calories at lunch than those who consumed the other proteins. 

Muscle growth as we age slows, making it more difficult to preserve and build muscle. A 30-day study conducted in 2015 on elderly men in combination with resistance training found that collagen supplementation improved body composition and increased muscle mass.

-Summary

Supplements are meant to augment, not replace, a balanced diet. But if you’re still considering collagen supplements, consult your medical professional as to which works best for you. Choose companies with marketing transparency. Look for certifications. Are their reviews third-party or industry-sponsored? Are their ingredients sourced responsibly from grass-fed beef, cage-free poultry, wild-caught seafood, and cruelty-free environments? FYI: Most companies that do proudly post it on their labels and websites.

As for Jell-O shots, I take mine straight up.

Espresso Jell-O Shots

Fun and easy to make. But don’t forget the vitamin-C/ascorbic acid, as it’s an essential component to collagen synthesis. Available online and in most grocery stores or vitamin shops. Ask for 500mg in the powdered form; this way, you can enrich the gelatin beforehand. One tablespoon/packet of gelatin [14grms] to 1/8-tsp of ascorbic acid [50mg] provides the requisite dose. So maybe, just maybe, your grandmother’s vitamin C-enriched gelatin drink wasn’t that far off the mark.

Enriched gelatin mix: Combine 1 cup of powdered gelatin with 2 tsp of ascorbic acid (500mg), and store it in the pantry. Add a tablespoon of it to any hot beverage 1-2 times daily or use it to make Jell-O shots. I prefer this type of delivery since the gelatin is already pre-dissolved, and the cubes melt easily in a cup of coffee.

Recipe yields 32 shots.

What you’ll need: measuring cup, 3-qt saucepan, whisk, and an 11×15 Pyrex baking dish.

Ingredients:

• 2-quarts or 8-cups brewed espresso coffee
• Sweetener [optional]
• Milk or cream [optional]
• 2 cups vitamin-C enriched gelatin, or add 4 tsp of 500mg powdered ascorbic acid to it.

Preparation:

1. Divide the coffee in half and set aside.
2. Bloom gelatin in 1 quart of coffee.
3. In a saucepan, bring the second quart to a simmer, blend in cream/milk if desired, along with sweetener.
4. Add gelatin/coffee mixture to hot coffee, and whisk till dissolved.
5. Pour into a baking dish and refrigerate for 1-2 hours.
6. With a serrated knife, divide into 32 squares and refrigerate cubes in an airtight container.